Mediterranean Poached Chicken Salad

I’m entering this recipe for the Weekend Herb Blogging which was established by Kalyn’s Kitchen. This week’s host is Susan from The Well-Seasoned Cook. This dish is a perfect all in one meal to prepare! Poaching chicken breasts is a light and healthy way to eat chicken plus you have homemade stock for future use. Beans are low on the glycemic index which means they don’t cause a steep rise in blood sugar so you’ll feel full longer (less chance for snacking in between meals). Beans are also high in vitamin B including folate plus help reduce the risk of heart disease. Fennel, has become one of my favorite herbs. It is high in vitamin C and a good source of dietary fiber. It is a perennial herb and not only is it served with food but it also has medicinal properties (digestive, antacid, calming sore throats).

Serves 6
recipe from Dish magazine

4 boneless chicken breasts, skin on
1 cup of white wine
1 teaspoon sea salt
4 cloves garlic, crushed
1 bay leaf
1/2 teaspoon black peppercorns

Dressing
3/4 cup extra virgin olive oil
zest of 1 lemon
1/4 cup each lemon and orange juice
2 cloves garlic, crushed
1/2 cup basil or mint leaves
2 tablespoons capers
1/2 cup small black olives
sea salt and freshly ground black pepper

To Finish
1 roasted red bell pepper, peeled and sliced
3 spring onions, thinly sliced on the diagonal
1 fennel bulb, thinly sliced
2 x 400g cooked white beans, rinsed and drained
handful of rocket leaves
1/4 basil or mint leaves

For the chicken, put in a large saucepan with the remaining ingredients. Add enough water to cover the chicken. Bring to just below boiling point then reduce the heat to low and poach until the chicken is just cooked. Remove from the stock and discard the skin and any fat. When cool to touch, shred into long strips and place in a bowl. Strain the stock and freeze to use later for soup or risotto.

Dressing: Blend the olive oil, zest and juices, garlic and the herbs in a food processor then tip into a large bowl. Fold through the chicken, capers and black olives and season. The chicken can be covered and refrigerated overnight at this stage.

To serve: Remove the salad from the fridge 30 minutes before serving. Toss with the red bell pepper, spring onions, fennel, white beans, rocket and herbs and transfer to a serving platter.

The Culinary Chase’s Note: This was a symphony of flavors! I wasn’t sure I’d like the taste of the white bean but it seemed to absorb the flavors of the dressing so I was pleasantly surprised. The dressing also helped to bring out the flavors of the herbs and the fennel’s anise flavor was softened somewhat by it. Lovely!